Heart-Healthy Crispy Fried Chicken Fillets
Savor the guilt-free indulgence of Heart-Healthy Crispy Fried Chicken Fillets, a wholesome twist on a classic comfort food. This recipe swaps traditional frying with a baked method, using olive oil cooking spray to achieve that irresistibly crispy texture without the heavy oils. Coated in a flavorful blend of whole wheat breadcrumbs, ground flaxseeds, and spices like garlic powder and paprika, these lean chicken breast fillets are marinated in low-fat buttermilk for maximum tenderness and juiciness. Ready in under an hour and packed with fiber and nutrients, this dish is perfect for those seeking a nutritious yet satisfying meal. Serve these golden fillets alongside a crisp salad or steamed veggies for a heart-smart dinner everyone will love.
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Ingredients
- 4 pieces chicken breast fillets
- 240 ml low-fat buttermilk
- 120 g whole wheat breadcrumbs
- 2 tablespoons ground flaxseeds
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 1 bottle olive oil cooking spray
Directions
Step 1
Place the chicken breast fillets between two sheets of plastic wrap and gently pound them to an even thickness, approximately 1/2 inch thick.
Step 2
In a large bowl, pour buttermilk over the fillets, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes to tenderize and marinate the chicken.
Step 3
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Step 4
In a shallow dish, combine whole wheat breadcrumbs, ground flaxseeds, garlic powder, paprika, black pepper, and salt. Mix well.
Step 5
Remove the chicken fillets from the buttermilk, allowing excess liquid to drip off.
Step 6
Dredge each fillet in the breadcrumb mixture, pressing gently to ensure an even coating on both sides.
Step 7
Place the coated fillets on the prepared baking sheet and spray both sides generously with olive oil cooking spray to promote a crispy texture.
Step 8
Bake in the preheated oven for about 20-25 minutes, flipping halfway through, until the fillets are golden brown and cooked through with an internal temperature of at least 75°C (165°F).
Step 9
Remove from the oven and let rest for a few minutes before serving. Enjoy your heart-healthy crispy fried chicken fillets with a side of steamed vegetables or a fresh salad.
Nutrition Facts
| Serving size | (1286.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1781.4 |
| Total Fat 42.4g | 0% |
| Saturated Fat 10.8g | 0% |
| Cholesterol 566.9mg | 0% |
| Sodium 2064.7mg | 0% |
| Total Carbohydrate 100.4g | 0% |
| Dietary Fiber 17.2g | 0% |
| Total Sugars 16.7g | |
| Protein 242.3g | 0% |
| Vitamin D 128.8IU | 0% |
| Calcium 483.3mg | 0% |
| Iron 12.6mg | 0% |
| Potassium 2384.6mg | 0% |
Source of Calories